8rds, every 90s
3 Deadlift
2 Power Clean
1 Hang power clean
+
5 HSPU

Ended w/ 205

3rds
9 Chest to Bar
12 Box Jumps 30"
15 HR Push ups
6:10

Teams of 4

5 min AMRAP
200m Run
Pull Ups MOD green & black band
Burpees

Team Reps 262
Personal Reps 96 (19P, 13B, 21P, 13B, 19P, 11B)

5 min AMRAP
250m Row
KB 35lbs
Push Ups

Team Reps 351
Personal Reps 96 (25K, 20P, 31K, 20P)

Total Team Reps 613
Total Personal Reps 192

For time; with a continuous clock

1 mile run

then,

“Annie”

50-40-30-20-10

Double unders

Abmats

Time 21:04

Did 7 mi with Doei Ann's running group. Felt GREAT. avg 9:30 pace first half; 8:15 second half w/ 3/4 mi pickup at 7:30 pace.

They went on to do 10-12.

http://runkeeper.com/activity?userId=5287252&trip=284522133

Deck of Cards Workout where Diamonds are Burpees; Spades are Air Squats; Clubs are Push Ups; and Hearts are Pull Ups. 1-10 on the Cards represent the number of reps per movement; and Jack, Queen, King and the Ace represent 11 reps per movement. 2 Jokers left in the pack to represent either 30 Double Unders or 300 Skips.

A. squat clean - start at 50% make small builds per min until tough single cap it at 10mins
SCORE: 295
B. BS @ 20X1; build to a 10rm in 12mins
SCORE: 315
C. emom - 12mins
odd - 20 wall balls 20/14# 10/9'target
even - 10 chin ups
SCORE: Yes
D. 4mins max rope climb 15'
SCORE: Not attempted

Notes:
- SC does not have to be a 1rm if feeling it go for something
- record scores for BS must hold tempo
- focus on breathing through the wall balls and chins
- record number of climbs

5 mile run with Doriann at an easy pace

thrusters
kb swings
box jumps

Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
13x5 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx5)
6x20-30m Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skip2)
3xFalling Starts
Sprints 100m, 80m, 60m, 40m,
1 Lap of the Infield + Foam Rolling (Cooldown)

a) split jerk: up to 135#
b) BP wk 3: 5x130#
c) 5 RFT: 5 power clean x 135# + 5 burpee pull ups
= 10:07